This post by “TheHipmunk” originally appeared on the Tailwind Blog by Hipmunk on January 12, 2016.
Everyone loves a freebie, and hotels in the United States have taken note because around 43 percent offer free breakfast with overnight accommodation. If you’re traveling to Chicago, San Francisco, Los Angeles or anywhere in the States, one of the perks to look for when you’re making your hotel booking is free breakfast. But there are free breakfasts and healthy free breakfasts, and if you’re faced with foods loaded with high-calorie fats and sugars, what should you do? Check out these tips for making healthy choices, like those on SpringSpot, when you’re ordering free breakfast at your hotel.
Power Proteins
Protein satiates and strengthens, so it is ideal for keeping you going when you’ve got a long day of sightseeing ahead of you. Eggs are an excellent source of protein, and the best choices offered are hard-boiled, poached or scrambled eggs. If eggs aren’t your thing choose baked lean ham or white cheese, and protein powders for vegans. Peanut butter is often offered, so spread it on your toast or over your fresh fruit.
Cut the Refined Carbs
Waffles, bagels, croissants, sweetened breads and muffins, Danish pastries and donuts are tempting, but they are usually baked using refined white flour and high amounts of sugar. Avoid them as much as possible. Pancakes are the same, and your hotel may only offer them with corn syrup or artificial maple syrup, which are loaded with calories — if you do indulge, eat only one pancake, not a whole pile. Wholegrain or seeded (with whole seeds) baked goods are better for you and fill you up for longer; also look for brown, low GI or whole-wheat toast or rye bread. Pick an English muffin with a dab of butter rather than biscuits smothered in rich gravy.
Favor Fresh Fruit
Whole fresh apples, grapes, bananas and melon are often offered with free breakfasts, as are various citrus fruits. These give you natural sugar, vitamins and fiber. Either eat your fruit whole, add it chopped up to low-fat or fat-free yogurt (Greek or plain yogurt is also a good source of protein and is tasty with a dribble of pure honey) or take your fruit away with you for later in the day when you’re feeling peckish. If your hotel serves only fruit salad, avoid the sweet syrup it’s drenched in.
Classic Cereal
Old fashioned is often better, and warm oatmeal is filled with fiber, low in sugar (eat it with fresh or dried fruit) and doesn’t contain fat (add skim or low-fat milk). If no oatmeal is available, go for high-fiber, whole-grain cereals that haven’t got a lot of added sugar or colorings. Add unsalted nuts or fresh berries to your cereal if they’re on offer.
Down a Drink
Liquid is essential when you’re vacationing, especially when you’re staying in hot climates. The best drink is plain water, but low-fat or skim milk, tea and coffee are also fine. Many hotels offering free breakfasts serve low-cost fruit juices that are usually sweetened, so be very picky when you’re choosing what to drink and consume only one small glass each morning.
Count Calories
Just as a rough guide, these are nutritional values of some breakfast foods:
Eggs: One scrambled egg contains 100 calories; hard boiled, 77; and poached, 74. A full egg omelet holds 93 calories, and an egg white omelet has 17.
Toast: Whole-wheat and white toast contain a similar amount of calories, 76 and 79 respectively, but the former is high in fiber and vitamins.
Cereal: A one cup serving of bran flakes contains 128 calories with 32 grams of carbohydrate while All-Bran Honey Nut cereal has 190 calories and 47 grams of carbohydrate. Plain oatmeal (140 calories) is lower by 20 calories than maple- and brown-sugar-flavored oatmeal.
Fruit: One whole apple contains between 60 to 80 calories; a banana, 92; and an orange, 46. An eight-ounce glass of apple or orange juice contains 120 calories.
Recommended Portions
Regard breakfast the same as any other meal, whether you’re eating it at home or while on vacation, and fill your plate as follows:
- Half with fruits and vegetable
- One-fourth with whole grains
- One-fourth with lean protein
Choose a smaller appetizer-size plate for breakfast and sit away from the breakfast buffet so you’re not tempted to go back for more.
Advantages of Eating Breakfast at Your Hotel
The big advantage of eating breakfast at your hotel, besides the fact that it’s free, is because it’s on the spot so you don’t have to waste precious vacation time searching for a diner that is open early enough to serve breakfast. If you’re planning on spending your day at the Flagstaff hotel taking advantage of other facilities, such as spas, swimming pools and sun decks, it’s much more convenient to eat breakfast there. And chatting to other guests while you’re at the breakfast buffet choosing what to eat is a great way to make friends.
Make conscious, deliberate choices about what to eat when your hotel offers free breakfast. Because you’re not paying for the meal, the natural inclination is to eat as much as you can, but remember, overeating could make you feel uncomfortable and spoil the rest of your day. Allow yourself a breakfast treat on one or two of your vacation days — after all, you are relaxing and having fun.
